3.15.2017

By
November 6, 2020

SWOD1 Rep Max Clean and Jerk

WOD400 Meter Row10 Alternating Dumbbell Snatches 50/3520 Dumbbell Goblet Squats10 Alternating Dumbbell Snatches10 Ring Muscle Ups10 Alternating Dumbbell Snatches20 Dumbbell Goblet Squats10 Alternating Dumbbell Snatches400 Meter Row

METCON4 minutes per station (2 sets and then do DU for the rest of the time), 1 minute rest between stationsStation 1 (2 rounds): 10 pull-ups 30 mountain climbersStation 2 (2 rounds): 20 Box jumps 15 tricep dipsStation 3 (2 rounds): 25 Push-ups 10 toes to barStation 4 (2 rounds): 20 (10 per arm) KB clean and press 20 (10 per leg) KB walking lunges

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